Tuesday, January 22, 2019

Warm-up:
WOD – 3 rds.
  • 3 pull-up
  • 6 Push-up
  • 3 Thruster
 
 
MetCon:
28 min AMRAP
 
  • Minute 1-5-9-13-17-21-25
5 Pull-up
10 Push-up
15 Air Squat
 
  • Minute 2-6-10-14-18-22-26

15/10 cal Bike

  • Minute 3-7-11-15-19-23-27
7 Thruster 115/78
 
  • Minute 4-8-12-16-20-24-28
Rest
Powerlifting:

Tuesday – Dynamic Effort Upper Body

  • Speed Bench Press Wide Grip – @45% – 9 x 3 EMOM
  • Chest Supported DB Row – 3 x 8
  • DB Shrugs – 3 x 12
  • DB Side Bends – 4 x 10
  • Banded Pull-aparts – 100 ea,
  • Banded Pushdowns – 100 ea.